Tuesday, August 16, 2016

[Healthy_Recipes_For_Diabetic_Friends] Potato Artichoke Soup - 17g Carbs, 4g Fiber, 2g Sugars, 0g Added Sugars


Potato Artichoke Soup - 17g Carbs, 4g Fiber, 2g Sugars, 0g Added Sugars

From: EatingWell Magazine March/April 2011

This luxurious potato-artichoke soup is simple enough to be served with a salad for dinner, yet turns into an elegant first course when you top it with a slice of garlic-rubbed crostini smeared with olive tapenade.

Nutrition profile: Gluten-Free - High Fiber - Low Added Sugars - Low Calorie - Vegetarian
Active Time: 25 min
Ready In: 35 min
Servings: 8

1 Tbsp butter
1 Tbsp extra-virgin olive oil
1 medium onion, chopped
1 stalk celery, chopped
2 cloves garlic, chopped
1 tsp chopped fresh thyme or parsley
3 cups chopped peeled potatoes (about 1 1/2 lb)
1 9 oz pkg frozen artichoke hearts, thawed and chopped
4 cups reduced-sodium chicken broth, "no-chicken" broth (see Note) or vegetable broth
2 cups water
1/2 cup half-and-half (optional)
1/2 tsp salt
Freshly ground pepper to taste

Heat butter and oil in a Dutch oven over medium heat until the butter melts. Add onion and celery; cook, stirring occasionally, until softened, 4 to 6 minutes. Add garlic and thyme (or parsley); cook, stirring, until fragrant, about 10 seconds. Stir in potatoes and artichoke hearts. Add broth and water; bring to a lively simmer over high heat. Reduce heat to maintain a lively simmer and cook until the vegetables are tender, about 15 minutes. Puree the soup in the pot using an immersion blender or in batches in a blender. (Use caution when pureeing hot liquids.) Stir in half-and-half (if using), salt and pepper.

Make Ahead Tip: Cover and refrigerate for up to 4 days or freeze for up to 3 months.

Note: Chicken-flavored broth, a vegetarian broth despite its name, is preferable to vegetable broth in some recipes for its hearty, rich flavor. Sometimes called "no-chicken" broth, it can be found with the soups in the natural-foods section of most supermarkets.

Servings: 8
Serving size: about 1 cup
Nutrition per Serving: 111 Calories, 4g Fat, 1g Sat, 4mg Cholesterol, 17g Carbs, 4g Fiber, 2g Sugars, 0g Added Sugars, 4g Protein

61 mcg folate;207 IU vitamin A; 7 mg vitamin C; 33 mg calcium; 0 mg iron; 458 mg sodium; 427 mg potassium

Nutrition Bonus: Vitamin C & Folate (15% daily value)

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 fat


Posted by: chefgloria1030@yahoo.com
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